Best Teas for Headaches: Natural Relief That Works
The best teas for headaches and migraines, including peppermint, ginger and chamomile, plus how to brew them and when to see a doctor.
Updated · 4 min read
A warm cup of tea won't cure a headache, but several teas can take the edge off tension, stress and mild migraine symptoms. Peppermint, ginger and chamomile are the best-studied options, and each works a little differently depending on what's causing your headache.
Why Tea Can Help With Headaches
Stress, dehydration, poor sleep and tension are among the most common headache triggers, and tea can address several of them at once. Warm liquid helps with hydration, and the act of slowing down for a cup of tea can itself lower stress.
Beyond that, tea leaves and herbs contain compounds that may ease headache symptoms directly:
- Menthol in peppermint has a cooling, muscle-relaxing effect; the research behind it is on peppermint oil applied to the skin, not tea, though peppermint tea itself is considered safe and is a traditional choice for settling a tense head and stomach together.
- Gingerol, ginger's main active compound, has been studied for migraine specifically: small clinical trials found ginger roughly halved the rate of migraine-related nausea compared with placebo and modestly improved pain-free rates, though the evidence base is still small.
- Apigenin and other flavonoids in chamomile have a calming effect that may ease stress-related headaches.
- L-theanine, found in true teas like green tea, promotes relaxation without drowsiness.
Research on tea and headaches is still limited and mostly based on the individual compounds above rather than large clinical trials, so think of tea as a supportive habit, not a substitute for medication when you need it.
Best Teas for Headache Relief
| Tea | May Help With | Caffeine |
|---|---|---|
| Peppermint | Tension headaches, muscle tightness | No |
| Ginger | Migraine-related nausea, inflammation | No |
| Chamomile | Stress and tension headaches | No |
| Lemon balm (Melissa) | Stress-related headaches | No |
| Green tea | Mild headaches, fatigue-related pain | Yes |
Peppermint Tea
Peppermint tea is a traditional go-to for tension headaches and is considered safe to drink, though the clinical evidence for headache relief specifically is for peppermint oil applied to the skin, not the brewed tea. Steep 1 teaspoon of dried peppermint leaves in hot water for about 10 minutes.
Ginger Tea
Small clinical trials on ginger for migraine found it eased pain and, more consistently, reduced migraine-related nausea and vomiting compared with a placebo — useful if nausea comes along with your headache, though the studies are too few and small for firm recommendations. Simmer fresh grated ginger in water for 5–10 minutes, then strain.
Chamomile Tea
Chamomile has a mild calming effect, and preliminary studies suggest a chamomile supplement may ease generalized anxiety, which may help with headaches brought on by stress or poor sleep. It's naturally caffeine-free, so it's a good evening option.
Lemon Balm (Melissa) Tea
Lemon balm is a calming herb traditionally used for headaches and mild anxiety. Steep dried leaves for 5–10 minutes and drink warm.
Green Tea
Green tea contains both caffeine and L-theanine, a combination that can ease mild headaches without the jittery feeling caffeine alone can cause. Keep in mind that too much caffeine, or suddenly cutting it out, can also trigger headaches in sensitive people.
How to Brew Headache-Relief Tea
- Use fresh, high-quality loose-leaf tea or tea bags.
- Bring water to the temperature right for that tea (a rolling boil for herbal teas, slightly cooler for green tea).
- Steep for 5–10 minutes depending on the herb; longer steeping generally means a stronger effect.
- Strain and sip slowly in a quiet spot, away from bright light or noise if you have a migraine.
Side Effects and Precautions
Peppermint, ginger and chamomile are generally well tolerated, but a few things to keep in mind:
- Chamomile can cause an allergic reaction in people sensitive to ragweed or related plants.
- Ginger in large amounts may cause heartburn and can interact with blood-thinning medication.
- If you're pregnant, breastfeeding, or on medication, talk to your doctor before making any herbal tea a daily habit.
- Caffeinated teas (green, black, oolong) can trigger headaches in some people if you drink too much or stop too abruptly.
A sudden, severe headache, one accompanied by a stiff neck, fever or vision changes, or headaches that keep getting worse, need medical attention rather than a home remedy.
FAQ
What is the best tea for headaches?
Peppermint and ginger tea are two of the best-known options: peppermint for tension headaches, and ginger for migraine-related nausea and inflammation.
Can drinking too much tea cause headaches?
Yes. Caffeinated teas like black and green tea can trigger headaches in sensitive people, especially with high intake or when you suddenly cut back after drinking it regularly.
Is chamomile tea good for headaches?
Chamomile's calming, anti-inflammatory effect can help with stress-related headaches, and it's a good caffeine-free option before bed.
How quickly does tea help a headache?
Most people notice some relief within 20–30 minutes of drinking a warm cup, though results vary by headache type and cause.
The Bottom Line
Peppermint, ginger, chamomile and lemon balm teas are simple, low-risk ways to take the edge off common headaches, especially those tied to stress or tension. They work best as part of good habits overall, staying hydrated, sleeping enough, and managing stress, rather than as a stand-alone fix. For frequent, severe or unusual headaches, see a doctor rather than relying on tea alone.
For more on natural ways to unwind, see our guide to teas to relax and teas for migraines. If your headaches tend to show up alongside low energy, our teas for energy and focus guide may also help.